Exercise !!!!!?

Question

Hey guys, can you please help me sort this worry i have?

well im still afraid to get some dumbbells or weights whatever you call them because i have lots of worry when i use them?
i've heard too much things people say about stunting your growth and things like that well im 12 turning 13 next month so i wanna do some weights for exercise, so can you guys please give a honest and 100% true answer does it stunt your growth or not if it doesnt how much lbs or KG you recommend me to do? please help ! more suggestions would be thankful !
thank you

Answer 1

UNSUPERVISED WEIGHT TRAINING is not safe for someone your age.

That said:

Guidelines for youth strength training
The right strength training program for your child isn't just a scaled-down version of what an adult would do. Many adult programs focus on fewer repetitions and heavier weights. A youth strength training program needs to focus on:

Correct technique
Smooth, controlled motions
Less resistance and many repetitions
Your child's coach can tailor a strength training program for your child according to your child's age, size, skills and sports interests. The general principles of youth strength training are:

Provide instruction. Show your child how to perform strength training exercises using controlled breathing and proper form. You might ask a trained professional to demonstrate. If you enroll your child in a class, make sure there's at least one instructor for every 10 students to ensure that your child receives proper instruction.
Supervise. Adult supervision is important to reinforce safety and good technique. For instance, if your child lifts weights to strength train, a spotter — someone who stands ready to grab the weights — can step in if the weight becomes too heavy. As a parent, you can get involved in strength training, too. You can supervise your child and serve as a positive reinforcement for healthy lifestyle habits.
Warm up; cool down. Have your child begin each workout with 5 to 10 minutes of a warm-up activity, such as walking, jogging in place or jumping rope. This makes muscles warm and ready for action, all the while minimizing the risk of injury. End each workout with a cool down, including some light stretching.
Think light weights, controlled repetitions. One set of 12 to 20 repetitions at a lighter weight is all it takes. Kids don't need weights specially sized for them. They can safely lift adult-size weights as long as the weight isn't too heavy. The resistance doesn't have to come from weights, either. Resistance tubing can be just as effective — especially for younger kids.
Rest between workouts. Establish a rest period of at least a day between strength training workouts. Two or three sessions per week are plenty.
Track progress. Teach your child how to fill out a chart of which exercises, how many repetitions, and what weights or resistance he or she uses during a workout. It will be helpful in monitoring progress.
Add weight gradually. Only when your child masters proper form should you add weight. If your child can't do 10 repetitions at a certain weight, it's too heavy.
Keep it fun. Vary the routine often. Kids are more likely to stick with strength training if they don't get bored by it.
Results won't come overnight. But over time, you and your child will notice a difference in your child's muscle strength and endurance.

From experience, I will also tell you that if you want to do something to develop the BEST possible body (in my humble opinion), join a swim team and don't miss any practices. Swimmers are buff and cut and have amazing endurance. They seem to make other teams easily and develop focus and concentration. It's a wonderful sport for someone your age.

Answer 2

Hard weightlifting can stunt your growth.

Regular fitness is good for you. Push moderate weight with increased repitition.

Muscle mass is acheived by ripping (large weight, low reps). This tears muscles and small tears in muscles (gaps) fill with blood. The muscle then heals at an increased mass and strength. Don't overdo it though...

General rule: Moderate discomfort a couple days following a good workout is a sign you have effectively torn/built new muscle. Severe pain (like a bruised feeling in the worked muscle) a couple days after a workout indicates the opposite. Muscle is torn but no physical benefits are gained. Muscles end up badly bruised and increased strength is not attained. So again, don't over do it.

Answer 3

Yes, weightlifting can damage the growth plates in your bones and stunt your height. The answer - moderation. Talk to a gym teacher or a personal trainer to find out what would be a safe weight for you to use.

Answer 4

OK, before start any exercise program you should get a a physical test, this test should target your type of bones , if they are thin or wide, your real body fat, family medical history, etc. Then your routine should be make considering those results and your age. May be your routine can be target it to tone your muscles, so more than free weight you should perform exercises like rope, bicycle, ruining/jogging, swimming, etc. After you have tone your muscles then you can start to make them grow with free weights. Also a good diet is a god part of exercising. Avoid bad sugars and carbohydrates and get more proteins and vitamins in your diet. Vegetables like spinach, broccoli, etc, dark green veggies are a good source of B-12, which is good to transform sugars in energy. White meet and fish are a good source of vitamins as the egg white. Good luck.

Answer 5

At your age, you do want to be careful. Your muscles are still growing and can be damaged by lifting too much weight. Start with low weight.... and increase very gradually. More repetitions can do as well for you as a lot of weight. Combine this with aerobic exercise.... alternating back and forth from one workout session to another.

Never strain. If you are straining, you are doing too much. Do not exercise with weights every day. 3 to 4 times a week is plenty for you. Again.... your body is still growing and not fully matured.

Best Wishes,

Sue

Answer 6

It will not stunt your growth.
Get a book called, "The Encyclopedia of Modern Bodybuilding" by Arnold Schwarzenegger. It will answer all your questions.

How much weight you use depends on your ability and what kind of exercise you are doing. Get the book.

Answer 7

Good question little buddy. I have a "little" brother who started lifting weights and learning karate at the age of five. At twelve years of age he was 5'11 and 260 pounds. He has since grown to 6'3 and over 340 pounds. He holds weight lifting records and is still as nimble as he was when he was five. A word of caution though. I wouldnt go with really heavy weights to start off with. Break your muscles in slowly, and build up over time. Good luck.

Answer 8

No bud go ahead and get them. It does not stunt your growth, just learn how to use them properly before going ahead and doing them. Do some research on the net. Will benefit you when your older and looking great :-)

Answer 9

At your age there is NOTHING better than your own body weight. Do dips, push-ups, pull-ups, run, lunges, jumping jacks, flex in front of the mirror (highly under-rated yet works great). No need for weights yet...these methods are free and work GREAT!

Answer 10

I don't recommend using dumbbells at your age unsupervised. In fact, I prefer a 12 year old to do push-ups, squats, sit-ups, toe raises, pull-ups, and run.